Some people continue to exercise even during the hot summer days. Running, biking, hiking, walking, and power-walking are just a few activities that make us sweat but it’s always good to remember a few tips to avoid dehydration, the excessive loss of water from the body.
Drink plenty of water prior, during, and after your workout and if you are doing a more intense workout, get one of those sport drinks which contain important minerals that need to be replenished in your body.
If these two first tips are not enough for your type of workout and you find yourself battling cramps, headaches and dizziness, electrolytes can be really helpful.
An electrolyte is any substance such as acids, bases or salts that dissolves in water to give a solution an electric current, generating energy for the human body. These tiny electronically charged particles are lost via sweat during exercise and replenish them is essential to maintain good health.
The majority of electrolyte drinks contain high levels of the four main electrolytes that play vital roles in hydration and exercise performance: sodium, potassium, magnesium, and calcium.
Sodium is responsible for maintaining fluids balance. Potassium can help prevent muscle cramps. Magnesium plays an important role in muscle relaxation, and calcium is required for normal muscle functions.
Electrolytes supplements are the best way to replenish the body’s water and electrolyte levels after dehydration particularly when caused by extreme exercising conditions or intense heat.
Additionally, electrolytes are highly recommended in serious cases of diarrhea or after stomach disorders such as food poising or vomiting, preventing headaches and dizziness caused due to the lack of minerals in the system.
Exercising is fun and great for your health but one common problem seems to slow down people’s physical activities. We are talking about muscle pain. This inconvenient, sometimes dangerous, issue can not only reduce or fully stop your exercise routine but also lead to serious injuries. Proper physical exercise is essential to maintain muscle health as well as proper nutrition but when it comes to recovery, a few products can be very helpful so you can recover faster in between workouts. Take a look at these 5 supplements to help muscle recovery.
1. Protein: of course this is the most important nutrient to take immediately after your workout, alongside carbohydrates. Your muscles have been broken down and therefore need repairing and rebuilding. Consuming protein helps stimulate muscle protein synthesis, recovery and growth.
2. BCAA’s: Branched chain amino acids are considered one of the best post workout recovery supplements. BCAA’s consist of three of the amino acids that are found in normal protein structures: L-Leucine, L-Isoleucine, and L-Valine. BCAA’s supplements help prevent muscle catabolism, the breakdown of muscle, especially for usage in high-volume cardio work.
3. Magnesium: minerals are essential for muscle recovery and magnesium plays an important role in muscle relaxation. Known to speed up recovery, magnesium can also help improve muscle function, maintain electrolyte balance and reduce fatigue.
4. Fish Oil: an excellent source of omega-3 fatty acids, fish oil is known to decrease inflammation in the muscle and enhances body composition. Inflammation is one of the main reasons people have muscle pain as it not only causes pain but severely impacts your ability to recover, lose fat and build muscle.
5. Vitamin A: known to enhance and support early inflammation during injury, vitamin A can also help reverse post-injury immune suppression, and assists in collagen formation via collagenase modulation. Studies have shown that collagen cross-linkage is stronger with vitamin A supplementation and repair is quicker.
D-Ribose supplements have been known to offer a variety of health benefits but did you know that cardiologists and exercise physiologists are increasingly turning to D-Ribose as a means of “rejuvenating” their patients’ cardiac and skeletal muscles?
That’s right. You can add one more benefit to the list. Studies have shown that D-Ribose supplementation may boost heart muscle function following heart attacks and can improve blood pumping in people with congestive heart failure.
As a result, better heart muscle function after D-Ribose supplementation can lead to better delivery of energy-rich blood to skeletal muscles, revving them up for increased activity.
Ribose is an all-natural five-carbon sugar that helps facilitate the production of ATP – Adenosine Triphospate. ATP is a molecule that is the primary source of energy for all our cellular processes. As a key component of the ATP process, D-Ribose has been known to faster ATP levels return to normal and can also help injured or heavily used muscle as they are particularly vulnerable to low ATP supply and is slow to recover those levels. Fatigue and exhaustion often occur as a result of depletion of the vital molecule called ATP in human muscle and taking D-Ribose supplements is one of the best ways to maintain healthy levels.
Increased ATP levels in skeletal muscle following D-Ribose supplementation can help reduce muscle pain and fatigue that prevent people from keeping up their vital exercise regimens. D-Ribose supplements provide the real energy boost for intense exercise activity.
Lucky Vitamin is introducing another top-quality brand of sport nutrition products to our customers: Mauer.
Mauer offers a premium line of supplements that are organic, clean, and serve as an honest, nutritious alternative for people who are not only athletes, but everyday people who just want to lead a healthier lifestyle. As a strong brand, Mauer Sports Nutrition wants to create strong families as well.
Mauer Sports Nutrition wants to provide a healthy alternative to today’s energy bar, drink and shot market. The company realizes there is currently an abundance of these products, however Mauer intends to offer an alternative that will not only taste amazing but contains no refined sugar, no artificial flavors, no preservatives, and is non-GMO (Genetically Modified Organism), and gluten-free. The company’s goal is to take sport and energy alternative market to a new level of nutrition, by providing the protein and energy boost needed to sustain a healthy body while helping the everyday person enjoy a better lifestyle.
The health benefits of strength training are well-known to many people but yet some questions may come up when talking about weightlifting and resistance training. Are these all the same? Yes, these synonymous also refer to exercise that uses resistance to strengthen and condition the musculoskeletal system, improving tone and endurance. In other words, your exercise the body in order to gain muscle size and tone as well as conditioning tendon, bone, ligament strength and increasing overall muscular strength and resistance.
These can be called the well-known benefits of strength training but this incredible activity provides a variety of other benefits for the body too.
Did you know that strength training helps improve digestion and regulate bowel movement? That’s right, this type of activity can improve your body’s natural elimination process which is vital for maintaining healthy eating habits.
Additionally, regular strength training can lead to protection from heart diseases as it helps decrease body fat and increase lean tissue. This combination is essential for cardiovascular health as it helps increase circulation capacity and can also help to lower blood pressure.
Lastly, strength building may lead to increased mental and physical stamina to better endure the stresses of daily living and can be a fun and social activity as well.
Lucky Vitamin offers hundreds of top-quality sport supplements but that doesn’t stop us from adding more premium products. The latest addition is NutraBio, an ultra-pure supplement brand.
NutraBio was created to maximize the quality of your life by providing nutrition products based on the latest science and health research. All supplements are manufactured to the highest level of pharmaceutical standards. Since 1996, NutraBio has developed products with only the purest and highest quality ingredients hand-picked by a team of expert chemists from around the world. The company has taken sports nutrition to a whole new level. The idea of an ultra-pure supplement brand is fully enforced by have all products manufactured in a FDA registered and inspected GMP facility exceeding FDA 21 CFR Part 111 c-GMP Regulations.
Every single raw ingredient undergoes state-of-the-art analysis to ensure zero tolerance for impurities and make sure they meet 100% of their label claim. NutraBio supplements contain absolutely no fillers, excipients or additives. Every ingredient is in its full therapeutic dosage which is listed on the label.
NutraBio provides you the purest, safest, and most effective weight management and sport supplements that science can offer. Whether you are a professional athlete or a weekend warrior, these products will get you moving fast, jumping higher, and performing better.
Warmer days are coming and you can finally get outdoors and start exercising. Well, some people workout outdoors even during the cold, winter months but if you just don’t like the cold weather, now it’s the time to start.
Running is one of the most common outdoor activities for many reasons. It can basically be done pretty much anywhere from parks to streets, beaches to sport fields. Plus, running is free, it has no cost and does not require much equipment, although proper running shoes and clothing are highly recommended. Additionally, running can be done in many different ways: high tempo, jogging, short-distance, long-distance, interval and many other alternative ways.
Some people may say running is a “boring” activity while some others feel they don’t have the motivation to go running on a regular basis. That is indeed one of the most common problems of starting runners but there are a few tips to help keeping up with your workout plan.
First, running alone can be difficult and perhaps a partner may be a great way to “push each other”. Ideally, you should find a running mate who is at the same level as you are and don’t forget to set up days, so both of you do not have time conflicts.
Second, setting up goals can be an excellent way to stay on track. For example, plan to run a 5K, or 10K at some point in the summer or in the fall and you can track and control your results preparing for this “special run”.
Lastly, don’t give up. If you missed a run or two, even a whole week, no problem. Get back on track and if you have to start from day one, no problem again. Running can be fun and the more you run, the easier it gets.
BCAA’s (Branched-Chain Amino Acids) make up a large portion of the essential amino acids in humans. Dr. Wolf gives you the rundown on essential amino acids, and helps explain how they function in the body.
Watch LuckyVitamin’s Ask The ND series featuring Dr. Jeremy Wolf for healthy information, benefits and facts about popular nutritional supplements and wellness topics. These quick guides are great educational resources to learn about a variety of wellness-oriented topics from a trained Naturopathic Physician. View other videos from LuckyVitamin on our YouTube channel.
The old saying has an updated version. No pain, no gain is a thing of the past as many supplements can help you gain muscle and support muscle recovery at the same time. BCAA supplements are one of these great products known to help increase muscle mass, speed up recovery, and enhance athletic performance.
Short for Branched-Chain Amino Acids, BCAA are known as the building blocks of muscle mass. Research suggests that continue use of BCAA can help individuals not only to build muscle, but also burn fat, and increase athletic performance.
Considered one of the best post workout recovery products, BCAA supplements contain three essential amino acids which play an important role in protein synthesis: Leucine, Isoleucine, and Valine. By taking BCAA’s, the breakdown of muscle, known as muscle catabolism, can be prevented quickly, especially for usage in high-volume cardio work.
The perfect supplement for endurance and strength training, BCAA has also the ability to prevent muscle loss at high altitudes and prolong endurance performance in the heat, a common condition for marathon or triathlon runners. A popular supplement in the bodybuilding and fitness community, BCAAs are useful for gaining mass and maintaining muscle mass even while on a calorie-deficit diet. BCAAs not only increase the rate of protein synthesis, but they also increase the cell’s capacity for protein synthesis.
Additionally, BCAAs might also help improve workout intensity as it competes with the amino acid tryptophan for entry into the brain, where Tryptophan can be converted to the neurotransmitter serotonin. During exercise, serotonin levels rise and can increase fatigue. BCAA supplementation reduces the amount of tryptophan that enters the brain, and therefore reduces the amount of serotonin produced.
NutraKey offers a unique line of sport nutrition supplements created to make life better. The company believes the best way to improve quality of life is through health and wellness and manufactures over 100 products with the highest quality ingredients which are free of harmful items. With raw, pure nutrition in every bottle, NutraKey products can help you build muscle, lose fat and promote athletic performance.
SatisFive is an advanced, multi-action blend with fibers plus thylakoids designed to promote fullness, reduce hunger and cravings, and help you achieve your weight-loss goals. The patented Appethyl green spinach extract contains thylakoids that bind to dietary fat to reduce the rate of fat digestion, increasing your body’s satiety signals and decreasing hunger signals. Plus, a root fiber called LuraLean creates a gel in the stomach that can bind dietary fat and carbohydrate and further help in weight management. Taken before a meal, SatisFive helps control appetite by promoting a feeling of fullness for up to five hours.
The long run is often the ultimate quest for runners as this challenging exercise is known to build endurance and strength as well as teach runners how to deal with fatigue and pain. Anything over 5 kilometers (3.1 miles) may be considered a long, resistance exercise and may take some preparation not only to do well and complete the run but also to prevent injuries. When preparing for long run workouts, people often ask themselves many questions regarding pre-race, during, and post-race tips. So, what’s really the best way to prepare for long runs, including half-marathons, 10 Ks, or just an hour jogging in the park?
Hydration is extremely important before any run or race. Hydrate well but as usual and drink according to your thirst. Consuming drinks with sodium will help stimulate thirst and retain fluids consumed. Avoid alcoholic beverages as they increase urine output and delay optimal rehydration. Don’t overdo it as over-hydration can lead to the need to urinate during the race, a very common problem for beginners.
Trying to determine how much food to take in before a long run can be complicated since everyone is different, have different fitness levels, different diets, etc. However, an easy, general rule is to consume approximately 0.5 grams of carbohydrate for every pound of body weight and then multiply that number by the number of hours prior to the start of your run. Choose light, easy to digest meals that will put fuel in your tank. For example, eat a high-carbohydrate, low-protein meal a few hours prior your longer runs, or a snack or nutritional bar for shorter runs.
During workout, your body needs hydration and, for the longer runs, carbs. An average of 30g to 60g of carbohydrate per hour of running is a good basic rule and sports drinks are an excellent way to hydrate and consume the glucose needed. For more extreme workouts, runners need to get a more high-octane fuel, essentially more concentrated, and often available in energy gels, blocks, beans, and chews. These sports nutrition products are engineered to supply needed carbohydrate, which fuels your muscles and keeps blood sugar levels steady, and electrolytes, which help retain fluids to maintain hydration, prevent cramping, and perform other functions in the body. Make sure to follow your high-octane fuel with water.
No secret here, after runs, carbohydrates. Choose quick-digesting forms of carbohydrate, such as sports drinks, to allow your body to replenish its stored carbohydrate in your muscles. Fruit, crackers and bread are great after-race meals. Within the first 30 to 60 minutes after the race, it is crucial to consume some protein to help repair all your worn and torn muscles. Low-fat chocolate milk contains a good combination of carbohydrate and protein to help you refuel. Protein energy bars are also a great choice.
A combination of both sports drinks and water is perfect during and after a run as it can replenish the sodium and potassium you lose through sweat, while giving your body some energy from carbohydrate. After the run, rehydrate with a sports drink first, then water.
Today, we focus on gifts for the fitness fanatics or for anyone who may want to start a New Year Resolution for a healthy, fit 2016. Finding a fitness gift may not be as easy as it sounds as you want to motivate your friends and family without actually saying: “it’s time to lose some weight”.
A gym membership is quite often a popular choice of holiday gift but keep in mind that if the recipient of your gift has never been to a gym, doesn’t like to go out of the house to workout at the gym, or have struggled in the past to use a gym frequently, chances are, this unfortunate trend will likely to continue.
Lucky Vitamin is happy to present another top quality brand of sport supplements to our customers: My Way Labs.
My Way Labs supplies athletes with sports nutrition products created with one primary goal: to ensure that each and every athlete trains like a god. We have selected the top 5 My Way Labs supplements to introduce to our customers.
Kratus: this amazing product delivers a God-Like burst of power and strength that will enhance your training. Kratus is a one-of-a-kind performance accelerator that contains the industry leading ingredients allowing for maximal muscle building, strength gains, vein popping pumps, everlasting endurance, and intense focus. Achieve insane energy and focus without jitters, gaining strength with creatine HCL + D-aspartic acid, and igniting a metabolic fat burning fire with citrus arantium.
Helius Burn: considered a number one fat burner for men and women, Helius Burn thermogenic effect can help increase body heat, cut fat, preserve muscle and provide energy. A safe and effective fat burner designed to give individuals the body they desire quicker.
Multivitamin: a good workout program requires a good Multivitamin and My Way Labs has the perfect one for you. With a specially formulated blend to give individuals all nutrients they miss with a regular diet, this multi contains all essential vitamins and is enhanced with amino acids to boost athletic performance.
My Whey Protein: a premium quality Non-GMO concentrate and isolate whey protein, My Whey was voted the best tasting chocolate and vanilla protein supplement in the market. A great post-workout drink, My Whey is enhanced with digestive enzymes for better absorption.
CLA Tone: this premium Conjugated Linoleic Acid (CLA) product is an excellent choice to support a healthy body weight. Gluten-free, Non-GMO, and with no artificial ingredients, CLA Tone is derived from natural safflower oil and may help reduce stored fat, and preserve and boost muscle.
Lucky Vitamin is proud to introduce another top-quality brand of sport supplements to our customers: Elite Labs USA.
Elite Labs USA offers a superior line of products created with the knowledge of over 20 years of diverse experience in sports nutrition science. The company is fully devoted to developing and manufacturing only the highest quality sports supplements that exceed your expectations, every time.
Elite Labs USA is focused on cutting-edge innovation. The kind of innovation that takes a great idea and makes it greater. The kind of innovation that makes you say “Wow” every time you use it. Achieving that “Wow Factor” is the very reason this brand is committed to formulating products based on the latest scientific advancements that will reshape the very understanding of an athlete’s true physical potential. Every single Elite Labs USA product is founded on rock-solid, scientific data, and provides efficacious amounts of key ingredients clinically proven to work in real people, just like you.
Committed to elite quality, Elite Labs USA has the confidence that what is listed on the label is exactly what is inside the product. Nothing more, nothing less. With no hidden ingredients, no unwanted contaminants, and most importantly, no banned substances, every Elite Labs USA product is manufactured in a cGMP certified facility using current Good Manufacturing Practices, with state-of-the-art, sophisticated equipment verifying for accuracy, purity and potency of every ingredient.
You don’t have to be an elite or professional level athlete, bodybuilder, or power lifter to use Elite Labs USA formulas but if that’s the level of performance you’re striving to achieve, let Elite Labs USA products help take you there.
Whey protein supplements are considered one of the best sources of protein for muscle building and fat burning. The reason behind its success is that whey protein has one of the best protein ratings in terms of amino acid composition and digestibility. Whey contains essential and branched-chain amino acids which may help raising the amount of amino acids available in your body for the muscle growth process, also known as muscle protein synthesis.
However, some people may find it a little bit complicated to choose and buy the right whey supplement so often recommend by nutritionists and fitness trainers. Some products are labeled whey isolates while others are whey concentrate. What is the difference? Which one is better?
The main nutritional difference between whey concentrate protein and its whey isolate protein is the amount of protein, lactose and fat present. For example, a whey concentrate protein powder contains in average around 12% of protein, 70% of lactose and roughly 1.5% of milk fat. On the other hand, whey protein isolate products contain over 90% protein, less than 1% of lactose and just 0.5% of milk fat. So, the next question is: how does that happen?
Whey protein isolate is created by filtering whey protein through a micro filter to remove the lactose and ash in the product. This unique process creates a product that is much higher in protein than a regular whey protein and is also rich in immunoglobulins, alpha-lactalbumin, beta-lactoalbumin, and other immune boosting factors. As a result of the nature of whey, the purification process is a low-heat, spray-dry method that does not use any solvents, ensuring that the final result is a natural and chemical-free product.